In a study of older people who had been experiencing sleep problems for more than one year, daily exposure to bright light was shown to increase the number of hours slept as well as the quality of sleep - by up to 90 percent in some cases. If the climate allows it, try to spend some time outdoors every day, soaking up some sunshine – without getting sunburned of course!

Spicy foods may exacerbate indigestion and heartburn, which can interfere with sleep. If you suffer from heartburn, avoid coffee and other drinks that contain caffeine, fatty foods and midnight snacks.

Fatty foods also slow down the emptying of the stomach and can make indigestion worse if eaten within three or four hours of going to bed. Rather than having a rich dessert in the evening, have a piece of fresh fruit or fruit salad instead.

Eating well and sleeping well go hand-in-hand. If you're not eating properly, you may be deficient in some of the vitamins and minerals required for a good night's sleep – deficiencies of the B vitamins, calcium, magnesium, copper and iron have all been associated with sleep disorders.

If you have trouble sleeping, check your diet. Are you eating a well-balanced diet that includes whole-grains, fruits, vegetables, healthy fats?

It's also best not to eat too closely to bedtime. Give yourself about two hours to digest your evening meal before you retire for the night. If you are having trouble getting to sleep, a warm drink and a high-carbohydrate, low-fat snack may help, such as a cup of chamomile tea and a banana.

Happy zzzing!